What are the top 5 vegetarian foods for iron intake?

Question

For a female vegetarian to get enough iron in her diet?

Answer 1

Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.

Food Amount Iron (mg)

Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Quinoa, cooked 1 cup 6.3
Tofu 4 ounces 6.0
Bagel, enriched 3 ounces 5.2
Tempeh 1 cup 4.8
Lima beans, cooked 1 cup 4.4
Swiss chard, cooked 1 cup 4.0
Black beans, cooked 1 cup 3.6
Pinto beans, cooked 1 cup 3.5
Turnip greens, cooked 1 cup 3.2
Chickpeas, cooked 1 cup 3.2
Potato 1 large 3.2
Kidney beans, cooked 1 cup 3.0
Prune juice 8 ounces 3.0
Beet greens, cooked 1 cup 2.7
Tahini 2 Tbsp 2.7
Veggie hot dog 1 hot dog 2.7
Peas, cooked 1 cup 2.5
Black-eyed peas, cooked 1 cup 2.3
Cashews 1/4 cup 2.1
Brussels sprouts, cooked 1 cup 1.9
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Raisins 1/2 cup 1.6
Almonds 1/4 cup 1.5
Apricots, dried 15 halves 1.4
Veggie burger, commercial 1 patty 1.4
Watermelon 1/8 medium 1.4
Soy yogurt 6 ounces 1.1
Tomato juice 8 ounces 1.0
Green beans, cooked 1 cup 1.2
Kale, cooked 1 cup 1.2
Sunflower seeds 1/4 cup 1.2
Broccoli, cooked 1 cup 1.1
Millet, cooked 1 cup 1.1
Sesame seeds 2 Tbsp 1.0

Answer 2

If your body needs iron, it will get it. Whatever foods you choose from those mentioned, you need to create good conditions for iron absorption:
Alcohol can reduce your ability to absorb iron from a meal.
Vitamin C, say in the form of orange juice, can help iron absorption.

Do you need an iron suppliment? That is highly individual. When I became vegan, my iron count went from 12.5 to 16. As I regularly gave blood, I was able to check that measure in check. For women the situation is different because you lose iron each month. But, your body will absorb iron if it really needs it and if your diet has iron in it.

If you don't know what your iron count is now, then you need to find out. If you donate blood, then you have an easy way to monitor your levels.

It would make more sense to have a broad multi-vitamin and take a few doses if you are feeling run-down for whatever reason.

BTW, many of the foods mentioned are good sources of calcium too. The digestion of aminal fats can use calcium, so don't go overbaord on dairy, either. So while dairy might have a lot of calcium, you won't get to keep it all.

Answer 3

Not sure whether these are the top vegetarian foods for iron but hope this info is of help.

Non Meat sources of iron are Beans, Lentils, Wholemeal flour, dried fruits, dark green leafy vegetables, nuts, parsley, fortified breakfast cereals and egg yolk.
As the body need vitamin C to convert iron from non-meat sources to a use able form, fruit, vegetable or fruit juice should be included with meals that provide iron.

Answer 4

Well, the best foods for iron are dark, leafy greens like spinach. However, the iron in vegetables and the iron in meat are different. The iron contained in meat is much more readily absorbed by the body. It would be wise to consider an iron supplement, particularly being a woman, as it will be VERY difficult to get all the iron you need without eating meat.

Answer 5

Spinach & silverbeet are two differenct vegetables but have similar food value.

spinach is rich in Vit A and potassium but silverbeet is only moderately high ....

in terms of iron "spinach & silverbeet are two of the richest vegetables for iron ... But their iron occurs in an inorganic form that is not well absorbed by the body ... they also contain oxalic acid, which complexes with iron as well as with calcium and zinc decreasing their availability. Less than 2% of the seemingly abundant iron in spinach/silverbeet is actually absorbed."

further comment on this issue can be read at:
http://www.foodscience.ac.nz/research_topics/oxalate/oxalate_in_spinach.html
"66 % soluble oxalate is lost when the leaf is boiled bringing the levels down to 91 mg/100 g wet matter"

Answer 6

Since you state you're a vegetarian who doesn't like eggs or cheese, why not cut out all the dairy and go vegan? For example a glass of cows milk contains a lot more fat and calories than almond milk. Also raw cocoa is better than even dark chocolate. But yeah, your diet sounds healthy enough. As for dinner, I make typically a soup or pasta dish. (Example: Garlic and Greens soup and Smoky Chipotle Pasta with collard greens and peppers.)

Answer 7

1) Rice Protein Powder
Protein powder is one way to ensure an adequate intake of protein. Protein is essential for proper functioning of the immune and detoxification systems. Protein powder can be mixed with water, juice or soy milk as a breakfast drink.
2) Vegetarian Cooking for Everyone
An award-winning cookbook that should be on every vegetarian's book shelf. It includes descriptions of vegetables, storage and preparation instructions, complementary ingredients and recipes.
3) Madhur Jaffrey's World Vegetarian
A vegetarian cookbook for the home cook who likes bold, global flavors. Madhur Jaffrey is a renowned chef who tells colorful stories and provides recipes, cooking tips and information on grains, vegetables and beans.
4) Quinoa
Quinoa (pronounced "keen-wah") is an excellent plant source of protein. It should be rinsed thoroughly before cooking to prevent a bitter taste, then boiled until tender. Quinoa can be used as a quick-cooking substitute for rice.
5) Fruit and Vegetable Wash
Fruit and vegetable cleansers can help to remove surface pesticide residues, waxes, fungicides and fertilizers from produce. Soak or spray the cleanser on produce, gently scrub, then rinse. Especially useful for tomatoes, lettuce, apples, peaches, grapes, peppers and cucumbers.

Answer 8

Most people forget the Spirulin which is not a common food but which very rich in iron.

Answer 9

Soybeans, lentils, spinach, greens. I'm a student who doen't cook, and I live off: Coles brand frozen spinach; frozen broccoli and other veges; microwavable veges; marinated tofu(avail at woollies); annnnd Sanitarium lentil burgers......also, try eating legumes and nuts with whole grains.....that'll give you all the protein and iron you'll need.....almonds for calcium if you're vegan, also, get LSA mix, which is ground nuts and seeds you sprinle in cereal and stuff

Answer 10

Spinach, Brussels Sprouts, greens,kidney beans, Barkley